UNDERSTANDING THE ELEVEN COMPONENTS OF FITNESS BODY COMPOSITION -Body composition refers to the ratio of body

fat to lean body mass (including bone, muscle, connective tissue,

FITNESS is defined as a condition in which an individual has enough and water).
energy to avoid fatigue and enjoy life. Examples of ways to improve body composition include:
• Cardiorespiratory exercises (i.e., walking, cycling, running)
PHYSICAL FITNESS is divided into five HEALTH-RELATED and six • Muscular strength exercises (i.e., bench press, deadlift, squats,
SKILL-RELATED components. bicep curls)
 CARDIORESPIRATORY FITNESS • Muscular endurance exercises (i.e., push-ups, pull-ups, sit-ups)
 MUSCULAR STRENGTH
 MUSCULAR ENDURANCE SKILL-RELATED COMPONENTS
 FLEXIBILITY AGILITY -Agility is the ability of the body to change direction quickly
 BODY COMPOSITION and effectively while under control. It requires the integration of
isolated movement skills using a combination of balance,
 AGILITY coordination, speed, reflexes, strength, and endurance.
 BALANCE Examples of activities that require agility include:
 POWER • Football • Soccer • Tennis • Volleyball • Basketball • Most
 SPEED competitive sports
 COORDINATION
 REACTION TIME BALANCE- Balance is the ability to maintain an upright posture while
in a stationary position or while moving.
HEALTH-RELATED COMPONENTS Examples of activities that challenge balance include:
CARDIORESPIRATORY FITNESS- Cardiorespiratory fitness is the • Yoga • Pilates • Gymnastics • Single leg exercises • Bosu ball
ability of the circulatory system (which consists of the heart and exercises • Stability ball exercises
blood vessels) to supply oxygen to working muscles during exercise.
Examples of cardiorespiratory fitness activities include: • Walking POWER- Power is the ability to do strength work at an explosive
• Swimming pace (it is defined as the amount of work performed per unit of
• Cycling time).
• Running Examples of activities that require power include:
• Rowing • Olympic lifts (i.e., clean & jerk, snatch) • Plyometrics (i.e., box
• Cross-country skiing jumps, depth jumps, clap push-ups) • Baseball • Boxing • Golf •
Volleyball • Track and Field (i.e., high jump, long jump, pole vault,
MUSCULAR STRENGTH-Muscular strength refers to the maximum javelin) Presented by
amount of force a muscle can produce in a single contraction.
Examples of muscular strength exercises include: SPEED- Speed is the ability to move quickly from one point to
• Bench Press another.
• Bent Over Row Examples of activities that require speed include:
• Deadlift • Sprinting (i.e., 100 meter, 200 meter, 400 meter) • Speed skating
• Squat (i.e., 500 meter, 1000 meter, 5000 meter) • Swimming (i.e., front
• Lunge crawl, butterfly, back stroke) • Nordic Skiing (i.e., classic or skating)
• Bicep Curl
• Tricep Dip COORDINATION- Coordination is the integration of hand and/or foot
movements with the input of the senses (i.e., what we see, hear,
MUSCULAR ENDURANCE- Muscular endurance refers to the ability and feel).
of a muscle to continue contractions for an extended period of time Examples of activities that require coordination include:
without fatigue. • CrossFit • Group fitness classes (i.e., Zumba, Body Pump, Body
Examples of muscular endurance exercises include: Attack, Bootcamp) • Baseball • Basketball • Golf • Jumping rope •
• Push-Up (max. repetitions) Martial arts (i.e., karate, judo, taekwondo) • Skiing/Snowboarding
• Sit-Up (max. repetitions)
• Pull-Up (max. repetitions) REACTION TIME- Reaction time is the amount of time it takes to
• Plank Hold (max. time) react to a stimulus (i.e., starting gun, moving object, movement of
• Walking Lunges (max. time) an opponent).
Examples of activities that require a fast reaction time include:
FLEXIBILITY -Flexibility refers to the ability to move a body part • Racquet sports (i.e., tennis, squash, racquetball, badminton) •
through a full range of motion (ROM) at a joint. Baseball and cricket • Sprinting, speed skating, and swimming •
Examples of flexibility exercises include: Martial arts (i.e., karate, judo, taekwondo) • Most competitive
• Static stretches (holding a stretch in one position for a duration of individual and team sports
time)
• Dynamic stretches (quickly moving muscles and joints through a
full range of motion)
• PNF stretches (shortening contraction of the opposing muscle to
place the target muscle in stretch)